Behind The Neck Lifts…
OverHead Squats…
3 Lift Complex…
Front Squats & “Abs”…
This One’s Gonna Be Tough… Fun… But Really… More Tough Than Fun… But Still Fun!!!
Come In Ready With Your Numbers…
Come In Ready Physically…
Come In Ready Mentally…
***If You Don’t Have “Numbers” For A Certain Lift… LET ME KNOW!!! I’ll Start You Out @ A Safe Starting Point… Don’t Just Guess Or Do What Your Friend Or The Person Next/Across From You Is Doing… LONG TERM HEALTH & FITNESS!!!***
You’re “Scores” Will Be Your Heaviest 3 Lift Complex & Your 80% Of Your Front Squat…
And…
How ‘Bout Those Pull Overs?!?!
Besides During A WOD… I’ve Never Sweat So Much!!!
I Don’t Know If It Was Running Back & Forth… Or Just… Me Being Scared!!!
But… NOBODY DIED!!!
Great Work Everyone!!!
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ALRIGHT… HERE WE GO!!!
RainCross Olympic WeightLifting #21…
A…
With An Empty BarBell…
Every 60 Secs:
5 Behind The Neck Strict Press Into OverHead Squats…
5 Behind The Neck Push Press Into OverHead Squats…
5 Behind The Neck Push Jerk Into OverHead Squats…
5 Snatch Balance
5 Heaving Snatch Balance
5 Snatch Drops
B…
OverHead Squats…
Every 60 Secs:
9 @ 50%… 7 @ 55%… 5 @ 60%… 3 @ 65%… 1 @ 70%
C…
10 Mins To Establish Your Heaviest 3 Lift Complex:
1 Power Snatch + 1 OverHead Squat + 1 Hang Snatch…
D… Front Squats/Elbow Plank…
5 Sets/3 Reps @ 80% Based Off Your 1 Rep Max Front Squat:
3 Front Squats Straight Into A 1 Min Elbow Plank Hold
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3…2…1…GO!!!
Mando
6.29.2021 WOD & Scores…
RainCrossStrengthandConditioning 